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13 Aug
by: Published in Uncategorized

Pre WOD:

Side Plank
KB Overhead Squats
Hollow Hold
1:00 Bottom of the Squat Hold

WOD 1: For time:

400M Run
30 Hanging Knee Raises

Rest 1 minutes

400M Run
20 Hanging Knee Raises

Rest 1 minutes

400M Run
10 Hanging Knee Raises

WOD 2: For time:

400M Run
30 Toes to Bar

Rest 1 minutes

400M Run
20 Toes to Bar

Rest 1 minutes

400M Run
10 Toes to Bar

==

Next on the list of things I wanted to address…

CFM…AKA Custom Fit Meals.  If you have already set your set up for these delivered meals, then you know what’s up and are enjoying the benefits of this service.  With coolers for storing meals at the Columbus location and at the St. James location, getting your meals is getting even easier.  If you have been curious about the service and would like more information click here.  Create an account, set up your menu and make your order, pick up on the days listed, heat and enjoy.

The only thing missing is baby-bird style feedings,

CG
==

 

Erin Poders liked this post
12 Aug
by: Published in Uncategorized

WOD: Tabata this:

Air Squats mixed with Deadlifts (225/155)
(one of each for 8 rounds)

Rest 2 minutes

Hang Power Clean (135/95) mixed with Push Ups
(one of each for 8 rounds)

Rest 2 minutes

Shoulder to Overhead (95/65) mixed with Sit Ups

==

Thanks for the heads up…

Today’s workout will be a tabata-mix-up-fiesta.  I am just trying to make it sound better than it is, since this will likely be very hard.  Anyway, today’s super-fun-fitness-happy-time will go as follows:  You will begin with 20 seconds of Air Squats followed by 10 seconds of rest and then 20 seconds of Deadlifts with 10 seconds of rest.  This workout celebration will complete four rounds of that couplet and then rest 2 minutes.  This will happen for the other two party combos as written above.

It’ll be like a two-weeks early birthday festivity,

CG

==

11 Aug
by: Published in Uncategorized

WOD 1: EMOTM for 30 minutes:

Minute 1: 7-10 Burpees (pick one and stick with it)
Minute 2: 6-9 Pull Ups (pick one and stick with it)
Minute 3: 2 Power Clean (increase every round, so start light)

WOD 2: EMOTM for 30 minutes:

Minute 1: 10 Burpees
Minute 2: 3 Muscle Ups (if you do can’t do 3 unbroken, do 2 per round, if you can’t do 2 unbroken, do 1
Minute 3: 2 Power Snatch (increase weight every round…so start light)

==

Straight from the source…

In case you were on the fence about going to the Boston Iron match (shortly before my birthday aka August 24th), here is a discount code for tickets!  Go to

http://tickets.thebostoniron.com

And enter the discoutn code “iron20″ for 20% off your purchase.  This is going to be a wonderful event and it will be great to have a ton of us there to support Coach Jessa and Coach Justin in their inaugural match!

Yay!,

CG

==

 

10 Aug
by: Published in Uncategorized

Pre WOD:

Toes to Target
Pistols
V Ups
1:00 Bottom of the Squat Hold

WOD 1: For total time:

20 Front Squats (135/95)
20 Hanging Knee Raises

Rest 1 minute

16 Shoulder to Overhead (135/95)
16 Pull Ups (or Ring Rows)

Rest 1 minute

12 Power Clean (135/95)
12 Push Ups

Rest 1 minute

8 Back Squats (135/95)
8 Burpees

WOD 2: For total time:

20 Front Squats (135/95)
20 Toes to Bar

Rest 1 minute

18 Shoulder to Overhead (135/95)
18 Pull Ups

Rest 1 minute

16 Power Clean (135/95)
16 Handstand Push Ups

Rest 1 minute

14 Back Squats (135/95)
14 Burpees

==

Just for you RA…

For those of you looking to get your competitions, there is a competition taking place shortly after my birthday (so not about me).  It’s at Ocean State CrossFit on September 6th.  This is a male/female partner with four different workouts.  For more information including standards…

Click here,

CG

==

09 Aug
by: Published in Uncategorized

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both people do the run

WOD 2:  For time:

10 Handstand Push Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with plate (45/25)

==

From the CrossFit.com website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,

CG

==

Danielle Martin, David Clark liked this post
08 Aug
by: Published in Uncategorized

Triple Team WOD: 3 rounds for time:

1000M Row
50 Over the Box Jumps (24/20)
60 Burpees

Rest 1 minute between rounds

Partners can only switch exercises after each completed round and each partner has to do each exercise

==

Well this is going to be easy…

It’s a team but almost an individual workout.  Almost easy, but should prove difficult if one of the exercises is not in your wheel house.  My advice would be too open up with what you are weakest and close with what you are strongest.

Birthday,

CG

==

Yony Bengtson liked this post
07 Aug
by: Published in Uncategorized

Pre WOD:

1 Leg KB Deadlift
Double/Triple Unders
KB Russian Twists

WOD 1: 5 rounds for time of:

200M Run
12 Russian Kettlebell Swings (24/16)

For every complete minute of time it takes you to finish the workout = 6 Sit Ups

Sit Ups need to be done to stop the clock

13 min cap

(At 10 minute you stop accumulating Sit Up reps)

WOD 2: 5 rounds for time of:

200M Run
12 Russian Kettlebell Swings (32/24)

For every complete minute of time it takes you to finish the workout = 3 Toes to Bar

Toes to Bar need to be done to stop the clock

13 min cap

(At 10 minute you stop accumulating Toes to Bar reps)

==

A lot to talk about…

Here is a list of things we are going to talk about next week:

Some funny looking faces in some funny looking pictures 
The drop-in Shmara* from Shmexas*
Custom Fit Meals
Upcoming competitions
Upcoming events
My birthday
My other birthday

Things are looking good for next week and beyond here on the blog!

Like always, stay tuned,

CG
==

* Original names and places have been changed

06 Aug
by: Published in Uncategorized

Pre WOD:

Straight Leg Raises
Directional Toes to Bar
1:00 Bottom of the Squat Hold

WOD 1: April 2012 Baseline: For time:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

Last done 4/7/14

WOD 2: April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises

Last done 4/7/14

==

GameFace Media…

If you were here for the PR for Pat event, you surely noticed a gentleman with a camera the size of something that is pretty big for a camera.  Chris, the photographer from GameFace Media took (lots) of pictures of EVERYONE!  Click here if you have not seen them yet.  The link will bring you to the GFM Facebook page and all you have to do is ‘like’ the page to see the photos.  From here, feel free to download them, tag them, share them, use them on a certain super cool blog.

More pictures than your social media filters can handle,

CG

==

Tatiane Bruno, Tina Walsh liked this post
05 Aug
by: Published in Uncategorized

Pre WOD: 15 mins to establish:

3 Push Press
5 Push Jerk

As heavy as possible

WOD 1: For time:

15 Pull Ups
15 Wall Balls (20/14)
15 Hanging Knee Raises
15 Ring Dips (or 1:00 top of Ring Dip Hold)
15 Cal Row
10 Pull Ups
10 Wall Balls (20/14)
10 Hanging Knee Raises
10 Ring Dips (or :40 top of Ring Dip Hold)
10 Cal Row
5 Pull Ups
5 Wall Balls (20/14)
5 Hanging Knee Raises
5 Ring Dips (or :20 top of Ring Dip Hold)
5 Cal Row

WOD 2: For time:

5 Pull Ups
5 Wall Balls (20/14)
5 Toes to Bar
5 Ring Dips
5 Cal Row
10 Pull Ups
10 Wall Balls (20/14)
10 Toes to Bar
10 Ring Dips
10 Cal Row
15 Pull Ups
15 Wall Balls (20/14)
15 Toes to Bar
15 Ring Dips
15 Cal Row

==

Happy Hump Day everyone…

I have some good news and I have some bad news.  The bad news is that I cannot really tell you the awesome news!  The survey results are in and we are listening…some great changes happening at the gym in the near future. The good news is that you and I are both closer to my birthday…congratulations!  Things are getting pretty good for you via me.

Which is good2, 

CG

==

Steve Santiago Andujar liked this post
04 Aug
by: Published in Uncategorized

Skill: 4 rounds of:

10 V-Ups
10 Superman-Ups
10 One Arm Overhead Squats with KB

WOD 1: For total time:

4 rounds of:

2 Deadlifts (205/135)
5 Push Ups

3 rounds of:

2 Power Clean (185/115)
8 Burpees

2 rounds of:

2 Shoulder to Overhead (165/100)
10 Ring Rows

15 min time limit

WOD 2: For total time:

4 rounds of:

2 Deadlifts (275/185)
5 Handstand Push Ups

3 rounds of:

2 Power Clean (225/135)
3 Burpee Muscle Ups

2 rounds of:

2 Shoulder to Overhead (185/115)
10 Toes to Bar

15 min time limit

==

Three weeks until my birthday…

My 30th birthday that is.  If you have been around long enough to watch me grow from a 28 year old boy into the 30 year old boy I will soon be, than you know that transformation has been adglhastic, which is a word I just made up that can only be defined as:  1)  The superlative form of having the privilige of seeing someone grow overtime.  (2)  Whatever the author defines this word to be as he deems it necessary at any point.  I, like a fine wine, have only gotten more expensive without actually providing any greater value of quality…

Which is pretty adglhastic if you ask me,

CG

==

 

Greta Bodenstab liked this post
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